Shadowing Practice: Ajahn Brahm Guided Meditation 20min - Learn English Speaking with Video
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So now it's a beautiful time, we can just relax to the max
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and let go and just to see some peace and calmness in our own bodies and minds.
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So if you close your eyes.
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What Ajahn Chah always used to remind me and everybody else, we meditate to let go of things, not to attain things.
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So don't try and achieve something.
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Just so much.
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See how much you can unburden yourself. So let him go.
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So first of all we have to unburden ourselves with all these concerns of our physical body.
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the aches and the pains and discomforts So I usually begin by asking my legs as if they were different being.
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and ask them, "How are you legs?" And as soon as I ask the question, it's like a doctor saying,
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"How is your arm today when you've wounded it or broken a wrist or something?
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How's your wrist today?" As soon as you ask a question of yourself, you get a response.
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How are your legs?
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And you know whether they need some adjustment or not.
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is called the arising of mindfulness.
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focusing on where you wish to put it, so that your legs can be comfortable.
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Thank you.
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And once you have comforted your legs by just adjusting them this way or that way.
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Thank you.
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Then you look at your Bottom, your buttocks.
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How was I?
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and seeing if you can adjust your buttocks, your bottom, So they too can be comfortable.
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Thank you.
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It's better to fidget first then I have to fidget later.
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And then you feel your back If you're on a chair,
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you need to lean back Or if you're sitting on a cushion or a stool, do you want to straighten your back?
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But don't straighten it so it's so tense that you get pains later on.
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What I usually do is I stretch my back first of all.
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Because I see animals in the forest, even in Thailand in the jungle having a good stretch And then,
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it releases endorphins in the bloodstream, it feels good.
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It increases your immune enhances your immune system.
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And after I stretched my back, Then I let go.
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And I like I go to my shoulders Always.
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So single out the shoulders because people do have sore Shoulders.
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They have aches and pains.
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Because they're too tight, too tense.
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And I imagine those muscles in the shoulders like someone has been putting them apart.
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They've been strained and stretched and extended.
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And I imagine letting go of both ends of those muscles.
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So nothing is pulling them at all.
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that they go to a place of the Natural relaxation.
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Because I'm aware, I can actually feel that happening.
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I can feel...
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Just the muscles easing off.
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Then I go down to my hands just to make sure that they're comfortable because I noticed, and before I used to be that mindful of my body,
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my hands would always be fidgeting around.
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And I thought that was maybe a problem, but it was because I didn't care enough.
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to put my hands in a comfortable position.
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Once the hands were comfortable then back up to my shoulders and my neck.
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making sure the head was well balanced on top of the neck.
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Even do a few exercises to stretch this way and that way.
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until I find the optimum position by my neck.
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It's comfortable.
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It's like tuning a guitar or tuning the piano.
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just to balance it so it's just right. That eggs.
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Some movements of trial and error.
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and some awareness too, to find out the very best position. And then we go...
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From the neck up to the head.
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And especially the muscles around the eyes and the mouth.
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Because if you have, Any negative emotion, you can see that.
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because the muscles around the eyes and the mouth has tensed up in a certain fashion.
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Save your access muscles.
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No tiredness, tension anywhere. by the whole body.
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Relaxed.
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To the max.
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Getting very close to the end of the meditation now.
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Don't open your eyes yet.
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How do you feel?
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What is this?
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Little practice of letting go.
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I don't get in things but seeing how much you can let go of How does it affect your body?
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and the peace of your mind.
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Trying to get things, striving.
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leads to tightness and tension.
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Seeing how much you can let go of.
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This is wonderful sense. for putting down burdens.
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Letting go of concerns.
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Not being afraid of the future.
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the lightness of body. And the mind cleared.
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from obstacles in your future.
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and bad memories of the past.
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three So I'm now going to ring the gong.
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three times to end.
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this meditation session.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel B2 se basa en el vídeo “Ajahn Brahm Guided Meditation 20min”. Las palabras que más se repiten: muscles, comfortable, shoulders, legs, neck. Este vídeo tiene 84 frases y 798 palabras para practicar shadowing. La parte hablada dura 19:38. El 83 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| fidget verbo | /ˈfɪd͡ʒ.ɪt/ | revolverse, no quedarse quieto |
| tense sustantivo | /tɛns/ | tiempo |
| ache verbo | /ˈeɪk/ | doler, sufrir |
| buttock sustantivo | /ˈbʌtək/ | nalga, nadga |
| wrist sustantivo | /ɹɪst/ | muñeca |
| adjust verbo | /əˈd͡ʒʌst/ | ajustar, arreglar |
| immune adjetivo | /ɪˈmjuːn/ | inmune |
| bloodstream sustantivo | /ˈblʌd.stɹɪim/ | torrente sanguíneo |
| calmness sustantivo | /ˈkɑ(l)mnəs/ | calma |
| endorphin sustantivo | /ɛnˈdɔ(ɹ)fɪn/ | endorfina |
| lightness sustantivo | /ˈlaɪtnəs/ | liviandad |
| meditate verbo | /ˈmɛ.dɪˌteɪt/ | meditar |
| mindful adjetivo | /ˈmaɪnd.fl̩/ | consciente, cognoscente |
| mindfulness sustantivo | /ˈmaɪn(d)fʊlnəs/ | atención plena |
| tiredness sustantivo | fatiga, cansancio |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| find out verbo | averiguar, anoticiarse |
| put down verbo | menospreciar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- How are your legs?
- Because I'm aware, I can actually feel that happening.
- Don't open your eyes yet.
- How do you feel?
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | you've wounded · have comforted · They've been strained |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | is called · They've been strained |
Pronunciación a tener en cuenta
El hablante usa 13 contracciones y formas reducidas, como don't, I'm, they're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “sh” y “zh”: meditation /mɛdɪˈteɪʃn̩/, cushion /ˈkʊʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, emotion /ɪˈməʊ.ʃən/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: straighten /ˈstɹeɪtn̩/, stool /stuːl/, strive /ˈstɹaɪv/, strain /stɹeɪn/
- /dʒ/ — no es la “y” ni la “ch”: fidget /ˈfɪd͡ʒ.ɪt/, adjust /əˈd͡ʒʌst/, adjustment /əˈd͡ʒʌst.mənt/, jungle /ˈd͡ʒʌŋ.ɡ(ə)l/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como fidget, tense, ache.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.